The Ketogenic Diet

You might not have heard of the ketogenic diet yet, but you will! Sometimes called the keto plan, this high fat, medium protein, very low carb diet is such a winner that once you try it, you will want to tell your friends.

Find out your keto macros for weight loss using our keto calculator

21 Day Fix ContainersThe Ketogenic Diet is a very low carb, moderate protein, high fat diet. The plan calls for 75 percent fat, 20 percent protein, and only 5 percent carbohydrates each day.

What Is The Ketogenic Diet?

The ketogenic diet is similar to the Atkins diet, in that it involves drastically cutting back on carbohydrates, and replacing it with fat and protein. This reduction in carbs will put your body into a state called ketosis. Ketosis makes your body a super fat burning machine!

This plan is so popular; it seems as if everyone in Hollywood is on this diet! Megan Fox, Mick Jagger, Adriana Lima, and, most notably, Kim Kardashian, who claims she easily lost all her baby weight by following this eating plan.

What is Ketosis

Ketosis is a physical condition in which the body temporarily has elevated levels of compounds known as ketone bodies in the fluids and tissues.

While our body normally gets the majority of its energy by changing carbs into simple sugars and storing these glycogens in the liver and muscles, what happens when the body is deprived of glucose? When this occurs, the body breaks down fat for energy. When the liver metabolizes these fatty acids, it produces ketone bodies, which are loaded with energy.

What all this scientific talk means is that the body has two basic forms of energy, glycogen or fat. The body needs energy to function. It will first use glycogen from simple sugar type foods (carbohydrates) and then it switches to burning fat.

The Ketogenic diet forces the body to use fat as its source of energy because you will be denying it carbohydrates as a source of food.

This means you can think of the Ketogenic diet as a switch, which turns your body into a fat melting furnace, 24/7.

The Ketogenic diet will cause your body to use fat as its main source of fuel. Insulin levels drop dramatically, which causes fat burning to increase just as dramatically.


While there are several variations to this plan, the basic one is a very low carb, moderate protein, high fat diet. The plan calls for 75 percent fat, 20 percent protein, and only 5 percent carbohydrates each day.

With this diet plan, what you shouldn't eat is probably easier to list than what you can. Avoid the following foods:

  • Sugar (including things like sodas, fruit juice, and ice cream)
  • Wheat based products, even whole grains, including rice and cereal
  • Fruit (other than very small portions like blueberries or strawberries)
  • Beans
  • Root vegetables and starchy vegetables such as potatoes and corn
  • Unhealthy fats such as mayo and processed oils such as corn or canola oil (vegetable oil)
  • Alcoholic beverages

Otherwise, feel free to eat as much as you like of just about everything else! This includes food like butter, cream, cheese, milk, eggs, fish, all types of meat, including bacon, nuts, seeds, olive oil and avocado oil, veggies (with the exception of those listed above) and condiments such as mustard, garlic, and more.

Will I Lose Weight?

Oh yes! Numerous studies show that that diet is so filling and satisfying that you can lose weight even if you don't track calories or weigh your food.

Other studies have found that those on the keto diet lose 2.2 times more weight than those on low fat or calorie restricted diets!

In addition to losing weight, however, this diet has been shown to help prevent heart disease, lower the risk of cancer, reduce Alzheimer’s and Parkinson’s disease, minimize acne breakouts, and even lower the number or severity of epileptic seizures!

The Advantages

Eating as much as you like of the foods that are allowed is a big plus. No more need to worry about hunger pangs!

This diet plan will cause you to lose dramatic amounts of weight, even if you don’t get much exercise.

The foods are very satisfying and leave you feeling full.

The Disadvantages

It can be expensive, since most meal fillers, such as bread, rice, and beans will be eliminated. Meat is definitely more expensive than bread.

Some people become bored and long for comfort foods (carbs).

Sample Diet Plan

Remember that if you are hungry, you can eat as much as you like of the foods you are allowed to eat. This is why we don’t mention portions in this section:

  • Breakfast: Bacon, scrambled eggs with onions and tomatoes
  • Snack: Yogurt
  • Lunch: Cheeseburger (minus the bun), salad with full fat Ranch dressing
  • Snack: Popcorn with butter
  • Dinner: Fried pork chops, steamed broccoli with butter
  • Snack: Handful of nuts or celery with guacamole

The Bottom Line

For those who need to lose a large amount of weight, this diet plan is perfect for fighting hunger and producing feelings of satiety. If you love pasta and bread, you might find this diet difficult to live with. The health benefits of the ketogenic diet, along with the health benefits of losing excess weight, cannot be denied.